Intervalsconfidence 0.83
6 × 100m
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
6 × 100m
Distance
8.5 km
Moving
41:57
Rep pace
3:08/km
Avg HR
145 bpm
Reps
6
Planned vs actual · TrainingPeaksPlanned 8.0 kmRan 41:57 · 8.5 kmIF 1.16TSS 93
Shape of the sessionEasyWorkFastest
warm up
cool down
0:006 × work / float41:57
The decode
Six 100m strides closed the run as a turnover session, building from controlled to near-maximal effort. The long run-in made the demand neuromuscular: rhythm and mechanics under residual fatigue, not sustained metabolic load.
The set progressed from 3:28/km to 3:00/km before a 3:05/km fifth rep, then reached 2:54/km after the longest recovery. Heart rate rose from 158 to 168 by rep five, then was 155 on the final rep, so the fastest rep came after a reset rather than continuous loading.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 0:21 | 3:28/km | 158 | 0:39 |
| 2 | 0:19 | 3:15/km | 162 | 0:47 |
| 3 | 0:19 | 3:05/km | 161 | 0:57 |
| 4 | 0:18 | 3:00/km | 162 | 0:41 |
| 5 | 0:18 | 3:05/km | 168 | 1:55 |
| 6 | 0:17 | 2:54/km | 155 | 1:45 |
0.83
confidence
What the engine saw
- 6 work intervals detected from lap markers, confirmed by clear pace separation.
- Rep paces descend across the set (a cut-down / progression).
- Recoveries average 67s.
Calibration flags
- Running power threshold estimated from the athlete's half-marathon best efforts (60-min power 476 W, 95% of 20-min power 460 W). Treat power zones and load as ±3%.
- Zones and running threshold are one snapshot, read 2 Jul 2026 and applied to every session in the archive. An older session is scored against today's zones, not the zones the athlete trained with then.
Engine read · editorial decode by Splits
Time in zone
Heart rate
Z1
Recovery36%
Z2
Endurance45%
Z3
Tempo8%
Z4
Threshold11%
Z5
VO₂max0%
Pace
Z1
Easy90%
Z2
Endurance6%
Z3
Tempo1%
Z4
Threshold1%
Z5
VO₂max0%
Z6
Speed2%
Power
Z1
Recovery1%
Z2
Endurance51%
Z3
Tempo44%
Z4
Threshold2%
Z5
VO₂max1%
Z6
Anaerobic1%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+0.4%
Effort & efficiency
1.00
Running effectiveness
speed per watt/kg, reps
5.3 w/kg
Power-to-weight
rep average
2.50
Efficiency factor
norm. power per bpm
1.02
Variability index
1.0 = perfectly even power
5.8%
Rep consistency
pace spread across reps, lower is tighter
960 kJ
Total work
mechanical energy
599 kcal
Energy
estimated burn
776 bpk
Cardiac cost
heartbeats per km
11%
Above threshold
≥ 164 bpm (Z4+)
-0:23/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace34°C · +35 m
Actual
3:07/km
Grade-adjusted
3:07/km
Heat-adjusted
2:54/km
−13s/km
True effort
2:54/km
−13s/km
The rep pace re-expressed for flat ground and cool air, the effort, not the clock. The gap between actual and true effort is the day's hidden work: conditions were taxing the clock.